Which Has More Fiber, Protein, and Vitamin C?

Chestnuts and hazelnuts are each nice additions to seasonal recipes or your on a regular basis snack rotation. In terms of fiber, protein, and wholesome fat, hazelnuts are the standout, however chestnuts present extra vitamin C.

All nuts are thought of good sources of fiber, however hazelnuts comprise extra fiber than chestnuts:

Hazelnuts: 2.72 grams of fiber in a one-ounce serving (28 grams)
Chestnuts: 1.45 grams of fiber in a one-ounce serving (28 grams)

Fiber is a sort of carbohydrate your physique does not totally digest. Most adults want 22-34 grams of fiber day by day relying on age and gender, however most solely get midway to these every day targets.

Getting enough fiber every day is linked to quite a lot of well being advantages, together with higher digestion, better emotions of fullness, and improved ldl cholesterol and blood sugar ranges. This may result in a decrease danger of circumstances together with:

Heart problems (or coronary heart illness)
Colon most cancers
Constipation
Irritable bowel syndrome
Diabetes
Weight problems

Hazelnuts have practically 5 instances extra protein than chestnuts:

Hazelnuts: 4.19 grams of protein in a one-ounce serving (28 grams)
Chestnuts: 0.9 grams of protein in a one-ounce serving (28 grams)

Protein is an important nutrient, serving to your physique restore and develop cells. Adults ought to eat no less than 0.8 grams of protein for each kilogram of physique weight—that quantities to about 56 grams of protein every day for somebody who weighs 155 kilos. Nonetheless, you might need more protein relying in your age or exercise degree.

Protein breaks down into amino acids that assist your physique work and develop. Getting sufficient protein helps your body:

Construct and restore your muscle tissues, pores and skin, and organs
Produce enzymes, hormones, and mind chemical substances
Get well after exercises or accidents
Keep full longer with fewer meals cravings

Chestnuts win within the vitamin C class, providing 4 instances extra per serving:

Hazelnuts: 1.76 milligrams of vitamin C in a one-ounce serving (28 grams)
Chestnuts: 7.28 milligrams of vitamin C in a one-ounce serving (28 grams)

Your physique does not retailer vitamin C, so it ought to be a daily a part of your eating regimen. Males over age 19 want 90 milligrams of vitamin C day by day, and girls over age 19 want 75 milligrams. Which means one serving of chestnuts offers round 8-9% of your every day vitamin C purpose.

Vitamin C is a robust antioxidant, and it has an a variety of benefits in your well being:

Past simply fiber, protein, and vitamin C, there are a variety of different dietary variations between these two nuts. Here is a dietary comparability between one ounce (28 grams) of chestnuts and one ounce of hazelnuts:

	Chestnuts	Hazelnuts
Energy	69 kcal	176 kcal
Protein	0.9 g	4.19 g
Fats	0.62 g	17 g
Ldl cholesterol	0 mg	0 mg
Fiber	1.43 g	2.72 g
Carbohydrates	14.8 g	4.68 g
Vitamin C	7.28 mg	1.76 mg
Vitamin E	0.14 mg	4.21 mg
Zinc	0.16 mg	0.69 mg
Sugar	2.97 g	1.22 g
Potassium	166 mg	190 mg
Calcium	8.12 mg	31.9 mg
Magnesium	9.24 mg	45.6 mg
Folate	19.6 mcg	31.6 mcg

Hazelnuts have 2.5 instances extra energy and 27 instances extra fats than chestnuts do. Nonetheless, most of that fats is taken into account monounsaturated, or “healthy,” fat, which is nice in your coronary heart. Hazelnuts even have better concentrations of minerals together with magnesium, calcium, folate (vitamin B9), and vitamin E.

Each of those nuts have naturally occurring sugar, which contributes to their candy style. Chestnuts have a bit extra, nevertheless—these nuts are virtually at all times roasted, and this greater sugar content material performs a task in that course of.

Even though nuts are typically extra energy-dense, significantly hazelnuts, analysis has proven that consuming nuts is not related to weight acquire.

Chestnuts could also be a more sensible choice when you’re searching for:

Immune system help: The vitamin C content material in chestnuts could assist strengthen your pure immune defenses throughout chilly and flu season.
A low-fat eating regimen: If you wish to eat extra nuts however you are additionally following a low-fat diet, chestnuts are possibility. They’re certainly one of only a few nuts which are naturally low in fats.
Fast vitality carbs: Chestnuts have extra pure sugars and carbohydrates, to allow them to enhance your vitality. They might elevate your blood sugar greater than hazelnuts, however generally, nuts are identified to stabilize blood sugar ranges.

Chestnuts are normally cooked or roasted. When their shell is eliminated, they’ve a candy, caramel, or woody taste. You possibly can snack on them, or add them to dishes comparable to soups, stuffing, or desserts.

Strive hazelnuts if you wish to prioritize:

Coronary heart well being: Hazelnuts are supply of wholesome fat and vitamin E. Each of those will help decrease low-density lipoprotein (LDL), or “unhealthy,” ldl cholesterol and help your coronary heart.
A low-carb consuming plan: Since hazelnuts are low in digestible carbs and better in fat, you possibly can work them into low-carb or ketogenic diets.
Publish-workout restoration: Some analysis means that greater consumption of antioxidants will help with muscle restoration after a exercise. Train can typically trigger oxidative stress, an imbalance of cell-damaging compounds, within the physique. Hazelnuts could possibly assist ease oxidative stress.
Sustained vitality: The better protein and fiber content material in hazelnuts means they will help you keep full longer between meals.

Shelled hazelnuts have a nutty, earthy taste when eaten uncooked, and a buttery, caramel style and satisfying crunch when roasted. There are lots of makes use of for hazelnuts (along with consuming them as a snack). Strive cooking with hazelnut oil, making a hazelnut syrup for pancakes, or roughly chopping them and including them to salads, soups, or different dishes.

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